101030

Saturday

Warm Up:
1 minute jump rope
(record max set of double unders)
10 dowel passes

2 rounds
1x pvc pipe/2x bar
10 Muscle Snatch
10 Overhead Squats
10 Snatch Balance

THEN: Ring Work
10 second holds
support w/ hollow rock and turnout
support  w/ Ball up and turnout
support w/L-sit and turnout

WOD:" Team and Solo Nancy"
Congratulations to Rae, Ben, Austin and Melissa (and out of towner Patricia!) who got their names on the Benchmark Board for completing  Nancy Rx!

5 Rounds for time:
400 m run
15 overhead squats 95/65lb

Solo Nancy: Ben, Jackson, Patricia, Austin D., Melissa, Melissa V. and Rae, Benny D
Team Nancy: Laura and Stacey; Elizabeth and Lisa
Great job everyone!!!